Monday
Full body stretch	Swim 1 X 100 M FREESTYLE AT WARM-UP PACE. REST INTERVALS: 60 SEC 4 X 25 M FREESTYLE AT A FASTER BUT COMFORTABLE PACE. REST INTERVAL: 60 SEC KICK 2 X 50 M FREESTYLE AT STEADY PACE. REST INTERVALS: 60 SEC 2 X 25 M FREESTYLE AT FAST PACE BUT NOT SPRINTING. REST INTERVALS: 30 SEC 1 X 50 M `FREESTYLE EASY – THIS IS RECOVERY SO DO SOME OTHER STROKES TOTAL: 400M

Wednesday
Lower body stretch	Swim - 1 X 50M FREESTYLE WARM-UP. REST INTERVALS: 60 SEC - 4 X 25M FREESTYLE. NO1 - EASY, NO2 - FASTER, NO3 - FASTER, NO4 - FASTER BUT NOT A SPRINT. REST INTERVALS: 30 SEC (THIS IS CALLED DESCENDING IN EACH 1 X 25). - DRILL 2 X 25M FREESTYLE. REST INTERVALS: 45 SEC - 4 X 25 M FREESTYLE. START EASIER AT NO1 AND GET FASTER TO NO4 (CALLED DESCENDING). REST INTERVALS: 45 SEC - SWIM 1 X 50M EASY TOTAL: 350M

Friday
Quick stretch	Swim - 1 X 50M FREESTYLE WARM-UP. REST INTERVALS: 60 SEC - PULL 1 X 50M FREESTYLE. TRY TO BREATHE EVERY THIRD ARM CYCLE. REST INTERVALS: 45 SEC - KICK 1 X 50M FREESTYLE STEADY PACE. REST INTERVALS: 45 SEC - 6 X 25 FREESTYLE. HOLD COMFORTABLE PACE ON NO’S 1-2 AND SPEED UP ON NO’S 5-8. REST INTERVALS: 45 SEC - 1 X 50M EASY FOR RECOVERY. TOTAL: 350M

Saturday
Full body stretch	Swim TEST YOURSELF IN THIS SESSION AND TRY TO REMEMBER YOUR TIMES ON THE 25M SWIMS 2 X 25M FREESTYLE WARM-UP. REST INTERVALS: 60 SEC. 8 X 50M FREESTYLE. REST INTERVALS: 60 SEC. REMEMBER YOUR TIMES ON THIS SET. 1 X 50M EASY RECOVERY. MIX STROKES HERE TOTAL: 500M